Comparing Nutrients in 1 kilogram Yuba, Dry tofu skin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Yuba, Dry tofu skin	39%	56%	5%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	183% 5300kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	331% 321g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	156% 49.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	813% 13g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	694% 118g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	79% 30g	279% 106g	38g per day for Men 19-50 years
Protein	900% 504g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1243% 373μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	160% 24mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yuba, Dry tofu skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	210% 2100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	3633% 32.7mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1038% 83mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	857% 6000mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	247% 8400mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.86% 69g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yuba, Dry tofu skin vs Oil Roasted Sunflower Seeds:

• Dry soy beancurd sheets have 17.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B2, 3 times more Vitamin B3, 12.6 times more Vitamin B5, 2.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 15.1 times more Vitamin E than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Dry soy beancurd sheets as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yuba, Dry tofu skin vs Oil Roasted Sunflower Seeds:

• Dry soy beancurd sheets have 2.4 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium and 1.7 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Phosphorus and 11.2 times more Selenium than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry soy beancurd sheets have 16 times more Omega 3 and 2.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 1.4 times more Saturated Fat, 2.9 times more Omega 6, 3.2 times more Carbohydrate and 3.5 times more Fiber than Dry soy beancurd sheets.
• Both Dry soy beancurd sheets and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Dry soy beancurd sheets as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.